Splayfoot and flatfoot: causes, exercises and suitable footwear

Do you sometimes feel that your feet are particularly strained after a long day? Or do you notice pressure points in the forefoot area or on the inner ankle? Spreizfuß and Senkfuß are among the most common changes in foot shape – and many people are affected by them without initially noticing. In this article, you will learn how to recognise these foot shapes, what causes them and how you can improve your well-being with targeted exercises and suitable footwear.

What is Spreizfuß and what is Senkfuß?

Spreizfuß: When the forefoot becomes wider

With a spreizfuß, the forefoot area widens because the transverse arch of the foot flattens. This causes the metatarsal bones to spread apart – hence the name. Typical signs can include:

• Discomfort in the forefoot area, especially when walking or standing
• Pressure points under the ball of the foot
• Visible spreading of the toes
• Callus formation on stressed areas

Flat feet: When the longitudinal arch collapses

Flat feet occur when the longitudinal arch of the foot collapses. This makes the foot appear flatter and the inside of the foot moves closer to the ground when standing. Possible signs include:

• Discomfort in the arch of the foot or on the inner ankle
• Faster fatigue in the feet
• A flatter, wider foot shape
• Changed rolling motion when walking

What are the possible causes of splayfoot and flat feet?

The development of splayfoot and flat feet can have various causes:

Possible causes of splayfoot:

• Hereditary weak connective tissue
• Unsuitable footwear, especially shoes that are too tight or have high heels
• Excessive or uneven strain on the foot muscles
• Excess weight, which puts additional pressure on the feet

Possible causes of flat feet:

• Weak connective tissue, also genetically determined
• Injuries to the foot or ankle area
• Congenital variations in shape
• Natural ageing process
• Prolonged standing or walking on hard surfaces

Important: If symptoms persist, it is advisable to consult a specialist or podiatrist for an individual assessment. Professional advice can help you find the right measures for you.

Five beneficial exercises for splayfoot and flat feet

In addition to professional advice, regular exercises can help strengthen the muscles and ligaments in your feet. Here are five exercises that you can easily do at home:

1. Toe exercises with a towel Place a towel on the floor in front of you. Grab it with your toes and slowly pull it towards you. This exercise can activate the muscles in the forefoot area and promote toe mobility.

2. Arch activation Stand barefoot and try to lift the balls of your feet while keeping your heels and toes on the floor. Hold this position briefly and repeat the exercise several times. This can help activate the arch of your foot.

3. Foot roll with the ball Roll a tennis ball or a special foot roller back and forth under your foot – from the ball of your foot to your heel. This exercise can stimulate the foot muscles and release tension.

4. Toe stands Stand on your tiptoes and hold your balance for a few seconds. Then slowly lower yourself back down. Repeat this exercise several times a day to strengthen the calf and foot muscles.

5. Foot extensor stretch Sit on the floor and stretch out your legs. Gently pull your toes towards you with your hands to stretch the foot extensors. This exercise can improve flexibility in the foot and ankle area.

Tip: Perform these exercises regularly – ideally for a few minutes every day. Consistency is the key to achieving long-term improvement in foot muscles and flexibility.

What footwear can be beneficial for splayfoot and flat feet?

In addition to specific exercises, choosing the right footwear also plays an important role. Shoes with sufficient space in the forefoot area, good cushioning and flexible material can provide greater comfort. Here are three shoe models made of merino wool that are suitable for different foot shapes:

Merino Runners – flexible comfort for everyday wear

Merino Runners combine comfort and functionality thanks to their 3D stretch technology. The flexible merino wool material adapts to different foot shapes and offers sufficient space in the forefoot area. The natural properties of merino wool can contribute to pleasant temperature regulation – warm in winter, cool in summer. The breathable structure also reduces odour build-up during prolonged wear. With their good support, these shoes are suitable for normal to wide feet and can be beneficial for splayfoot or flat feet.

Wool Trail X – Stability for outdoor activities

The Merino trail runner with Vibram® sole offers G width for normal to wider feet. The EVA midsole can optimise the rolling motion and ensure comfort over longer distances. The additional support at the heel provides stability, while the long-lasting cushioning effect can prevent fatigue. The waterproof design with high cushioning and TPU protection makes the Wool Trail X the right choice for demanding terrain. The 3D knit technology can reduce pressure points, while the merino wool is breathable and antibacterial. The stretchy performance material adapts dynamically to your movements.

Merino Wool Knit – breathable trainers for different foot shapes

These merino wool trainers with linen stitching regulate the temperature inside the shoe and wick moisture away to the outside, making them comfortable to wear even without socks. Combined with the removable footbed and EVA sole, these trainers offer comfort and a good fit. The flexible material can adapt to different foot shapes and can be beneficial for splayfoot or flat feet.

Splayfoot and flatfoot are common changes in the shape of the foot that can have various causes. Targeted exercises can strengthen the foot muscles and improve flexibility. In addition, suitable footwear with sufficient space, good cushioning and flexible material can contribute to greater comfort in everyday life. Whether for daily use or sporting activities, choosing the right footwear can make a difference with every step. However, if you experience persistent discomfort, you should always seek professional advice to find the right measures for you.